Level 1

1 Minute Max Effort

Ring Rows

3 Minute AMRAP of:

15 Burpees

10 Push Press 55/35#

2 Minute Max Effort

Ring Rows

3 Minute AMRAP of:

15 Burpees

10 Push Press 55/35#

1 Minute Max Effort

Ring Rows

Level 2

1 Minute Max Effort

Strict Pull-Ups

3 Minute AMRAP of:

15 Burpees

10 Push Press 75/45#

2 Minute Max Effort

Strict Pull-Ups

3 Minute AMRAP of:

15 Burpees

10 Push Press 75/45#

1 Minute Max Effort

Strict Pull-Ups

Level 3

1 Minute Max Effort

Strict Pull-Ups

3 Minute AMRAP of:

15 Burpees

10 Push Press 115/75#

2 Minute Max Effort

Strict Pull-Ups

3 Minute AMRAP of:

15 Burpees

10 Push Press 115/75#

1 Minute Max Effort

Strict Pull-Ups

Level 4 Rx

1 Minute Max Effort

Strict Pull-Ups

3 Minute AMRAP of:

15 Burpees

10 Push Press 115/75#

2 Minute Max Effort

Strict Pull-Ups

3 Minute AMRAP of:

15 Burpees

10 Push Press 115/75#

1 Minute Max Effort

Strict Pull-Ups

Motivation

Strength

Day 1 or 2

Strategy

Today is a combination of a test day and a high intensity short max effort 3 minute AMRAPs. If you can even do one strict pull up then do pull ups. The other limiting factor will be the push press. Make sure it is a weight that you can do all 10 reps straight. Go steady on the Burpees. Remember it is only a three minute AMRAP. Level 3 & 4 you have to do a minimum of 2 rounds during each AMRAP and level 4 needs to do a minimum of 75 Pull Ups total.

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